Another health and fitness thread anyone?

Not that it makes a huge difference, but I wear a chest strap HR monitor. Again, I use it as a baseline to know how hard I push in my workouts. It may not be accurate to the calorie, but having used it for a couple of years, I can quickly tell when I'm working and when I'm just going through the motions.

One thing is for sure; it takes considerably more effort to get my HR above 150 now than it used to. A less intensive workout than I do today, I used to burn 1,000 to 1,200 calories. Now I nearly kill myself to hit 800.

 

Welcome to SAIDS: Specific Adaptation to Imposed Demands, a fancy exercise science term that essentially means, the healthier and fitter you become, the harder you have to work to improve.

 

SAIDS sounds a lot better than AIDS. One letter makes all the difference.

 

Messed up my neck/shoulder about a week ago so I have been doing more leg stuff at the gym and lower intensity cardio. Last couple days I have been feeling better so I’m back to my fullbody split at 75%. Ran three miles after yesterdays work out. After todays I put an hour of zone two in on the spin bike.
Sleep has been better than what it was last week.
Calories/macro have been on point but tonight I went over a little. Salmon needed to be eaten, zero regrets.


Sent from my iPhone using Tapatalk

 

Chicken. Bacon. Eggs. Add a little cheese on top. Wham!

 

Eggs/bacon/sausage is one of my go-to meals for breakfast and/or dinner probably 3-4x a week. I love it.

Last night's ruck was good at just under 3 total miles, half of it uphill for extended distances. My legs were a little tight this morning, so I took it easy on cardio with a 20-minute / 2.75-mile elliptical session. Once I got loose, I figured leg day was in order, which made perfect sense at the time.

Weighted box step-ups, incline leg presses, leg curls, single-leg kickbacks, and leg extensions. Nothing too crazy, but enough to make the walk downstairs to the locker room a little more arduous than usual.

I'm still holding at 185, but I've gone from just over 17% body fat in early July to 15.6% body fat this week. Love handles are shrinking slowly but surely. I'll be 43 in 3 weeks and am in arguably the best shape I've been in since high school.

 

I got out for a decent ride last night. I was motivated for the ride, but my legs were in disagreement. Just felt so tired and wouldn't wake up. First time feeling that way on the bike. But overall good. A very strong storm hit the night before. The trails had alot of limbs down and maybe ran into 5 downed trees on the trail. Made for a much slower ride.

Sent from my SM-S901U using Tapatalk

 

I'm definitely jealous of those 2+hour sessions. I need to get my bike fixed up and get some of those in before it gets cold.

 

Like earlier post you were talking about your level of fitness, I too am at a point that 2 hours feels easy. I really need to get to that 3 hour point anymore. But with daylight dwindling, getting harder to do that.

There is a local race coming up in a week and half. Been thinking of doing it. One class is a endurance race. Requires you to do as many laps as you can in 4 hours. Thinking of trying it just for pure punishment! Haha

Sent from my SM-S901U using Tapatalk

 

Sports Dad mode. Coming on 10pm and still at soccer practice. Kill me.

 

My oldest son has had a practice of some sort every night this week and will play a baseball doubleheader on Sunday. The only positive is that I've been using his practice time to go on my evening rucks instead of waiting around in a lawn chair like everyone else. I much prefer doing those workouts at 6 and 7 pm then 9 and 10 pm.

It's gotten to the point that I'm rarely even home anymore. I leave the house around 5:15 am to head to the gym, then go straight to the office, then stop home for 10 minutes after work to change and grab the kids, then I'm back at 8:15-8:30 most nights. Which leaves me about two hours to eat, help get the kids showered and in bed, take a shower myself, and maybe an hour to try and relax. Pure insanity.

This morning was a new PB on the stairs (218 flights/30 minutes) followed by push day. Dips, flat bench, incline bench, skull crushers, tricep extensions, cable flies.

 

Taking tomorrow off for a long weekend, so I did my leg routine on my lunch break and deadlifted after work.

Jump Rope 3 x 30 seconds
GHR 3 x 6 @BW
Front Squats 3 x 6 @135lbs
KB Single-Leg Deadlift 3 x 8/leg @35lbs
KB Step-ups 3 x 8/leg @35lbs
KB Swings 3 x 12 @100lbs
TRX Single-leg Squat 3 x 8/leg @BW
Calf Press 3 x 12 @100lbs
Assault Bike Sprint 3 x 30 seconds

Trap-Bar Deadlifts: 145/5, 195/5, 235/5, 285/5, 285/12, 285/3

 

Not really happy with eating 3 small pieces of cake in the last 24 hrs. Wasn't gonna do anything today but I decided to walk 3 miles and run 2 miles.

 

Last night I walked a few miles with my 6 year old for my outdoor workout. Nothing too strenuous, but good for both of us!

This morning I crushed the elliptical and followed with pull day. Lots of rows and pulldowns and other crap. Then I did core work, showered, came to the office.

I'm going to try and ruck tonight, but it may be late. Lots of running around with the kiddos to do.

 

Nothing makes you realize what shape you are in like carrying cinder blocks 300 yards through fields to have jump points over a stream.

Sent from my Pixel 6 using Tapatalk

 

Pre work workout of 1.5 mile run and legs. Today is gonna be a zoo at work since we rolled out a big hunting ad. Hillbilly bonanza!

 

Hoping to get cleared to start running on Monday. I will be on a progression but I can’t wait to not have any limitations.


Sent from my iPhone using Tapatalk

 

Haven't drank any beer this month. Won't do it til I hit 225lbs. Picking some up on the way home from work....predicting success by the end of the week!

 

It will taste so good! Keep pushing!



Sent from my SM-S901U using Tapatalk

 

Got in a good ride this morning. Pushed up the speed a little bit more on this ride and the body responded great. Finished feeling strong. Going to put in another bigger ride this week, then decide if I'm going to do a race this weekend.

Sent from my SM-S901U using Tapatalk